A soundcloud on Shakeology

A quick background on shakeology and what it has done for me.  Hope you take a listen.
Click to listen to the soundcloud

21 Days to Form a New Habit

   Written August 28th...published September 5th...(so much to do that I got a little behind on publishing this one)

I am 21 days into my tweaked lifestyle. From what I looked up 21 days seems to be the magic number. I am not counting the days, because I want it to be over with. I am counting because it gives me motivation to keep on going.  This week work started, the kids started school, and the fall activities for our kids also began. Another words it is a shock to my system.  I really had to mentally tackle that "what if's." It seems easy to do, because maybe it looks everyone is doing something extraordinary. No, it's not easy so what did I resort to???  I really could have downed 6 cups of coffee, reached for peanut butter, slept in, and enjoyed a piece of cake on my birthday. Instead, I have
* stuck to my plan for training (setting the alarm clock across from me)
* took a power nap
*drank my teavana green tea
* enjoyed a green salad on my birthday (which my hubby brought home for me with a beautiful bouquet of flowers)

Most importantly during the trip to the library with my kids I checked out a Joyce Meyer play away.  My strength comes from the Lord. Pretty powerful when you stop to think about it. I have been listening to it during my long slow cardio sessions of walking on the treadmill and my drive to school.  It really makes that time more meaningful.  Don't get me wrong I still need my club thumbing music on some days of double workouts.

I hope that you celebrate your achievements along the way.

Pray, train, eat, sleep,

Kima

DREAM

The summer is over and it’s back to teaching.  I am in my 12th year of teaching elementary Physical Education.  Each school year I feel like it’s a chance for a new beginning.  I was asked today to select one word. That word is suppose to drive me.  I can be  a person that takes forever to make a decision.  I pondered on that single word...this is what came to me: 

DREAM 

      Why this word? It’s for me personally and to remind myself that the people I come in contact with have dreams. That dream might be something small or it might be SO big it  seems so out of this world that it seems like it will only be a dream.  Regardless, I want to do anything I can to help someone either believe in their dream or to help them reach it.  People come into your life for a reason, you just have to be centered to see the reason why.  So, this school year my one word is “DREAM.”  

Take a way treasures....

1. What is your “one word?” 
2. What will you do to live that word? 
3. Take a look at the website where this came from. 

http://getoneword.com/

Scheduling Musts For a Person on the Go

Take a listen on Sound Cloud
A 3 minute audioblog on scheduling

Pray, train, eat, sleep,
Kima

Life as a mother during contest prep....

       I started this journey on summer break.  I am blessed to have the balance of being a working mom and a stay at home mom in the summer. I am blessed , but I had to work hard to get to that place.  In my early twenties I worked full time and went to college.  There were many nights where I'd live on less than 4 hours of sleep. It was well worth it, because my dream at the time was to graduate from college.  During that time I did compete in the NPC in fitness and after college I did my round in bodybuilding. I took a loooong break to finish grad school and to start a family.  Which brings me back to my point of do you ever wrestle with the "mom guilt?"  Yes, that feeling of not doing enough, not doing it perfect, or not doing things like that mom over there. Well we can live like that or we change it. This is a constant battle.

Let me tell you my day yesterday.
Morning:
 4:30 did my  cardio session
8:00 packed our kids up for Vacation Bible School

8-11 volunteered at Vacation Bible School (I'm not perfect for sure, prayed for God to use me the right way with my group of little ones)

 Afternoon:
12 Took our kids out for a soft pretzel, which is a huge treat to them.  You know though they had to eat their Boar's head lunch meat first.

1:00 Doctor's appointment to find out my blood type and white blood cell count, because it has been on the lower side for the past couple of years. I did my blood type because my coach asked me what it was to help configure my nutrition.

2-430 Park where our kids played lots!

Evening:
Home for a home cooked dinner. It really is a whole family thing to live healthy and to allow a few treats or ordering out in moderation.

5:45 Gymnastics for our daughter

7:00 Hit a double workout session of lifting at the gym

8:30 Grocery store to get more sweet potatoes

10:00 emailed my coach about my schedule and did a check in

This IS NOT to brag about how wonderful I am, but to show you that life still happens even when you are on a journey like this. Am I nervous about handling it all?  Of course!!! Tomorrow I'll share a post about how to ease that. Come back, please and check it out.

Anyhow, at the gym I am sure someone was judging me for brining my kids to the play area.  But let me tell you it's like Chucky Cheese to them.  I went for an hour, didn't talk, didn't socialize...just lifted. The whole time though you wrestle those thoughts of being a better mom.  Look people have their releases to get centered. I've heard people say crafts, knitting, pinning on Pinterest, hanging with the girls, games, and even drinking. I always have had it where I need to move and sweat.  It just rejuvenates me.  So, if I feel rejuvenated after working out that makes me better for my family. I go to get them at 8 and another mom and I are standing there waiting for our kids.  We look at each other and laugh, because we hustle to get them and find ourselves waiting.  They are having so much fun they don't want to leave.  The woman and I have a discussion about the whole "mother guilt," and I think we both made each other feel better to know that we are not the only ones.  As ironic as it is our two daughters had been playing together.  The girls asked to come back again and play. Hence, the feeling of guilt was lessened. Just another little gift from above.

Lasting tidbits....
What do you do to get re-centered?
Do you have a goal that you are reaching for?

Pray, train, eat, sleep

Kima

3 Action Steps for week 2.

          As I write this I am sitting outside waiting to get my little ones from their friend's house. It's a blessing to be enjoying my tea and having time to reflect on my work. There is a lot of detail that goes into this, but I also need to keep my "why," in check.  In this blog I am writing about  three action steps that must take place in order for me to succeed in doing all the work that is required. While keeping my family life balanced and full of love.

1: Journal. Though I am on the up and up with technology and apps I still like to use a pencil to write my schedule down.  I feel like that is the time I am the most creative and  can clearly see everything without distractions.  When I write for this blog I first write it on the iPad without wifi and then copy, paste it later. Admit, how easy is it to click over to Facebook or any other social media platform?  (Major time sucker) My Saturday night was spent planning  the upcoming week, because it is Vacation Bible School, my hubby is back at it with high school teaching and football season, our little guy's pre- season wrestling begins, and our little girl has gymnastics. Lots to schedule, but we love it this way.  Sharpen that pencil and get a planner.

2. Dig deep into love. What??? I say when I hear things three times it is for a reason. My daily devotions by Joyce Meyer is on "love," the church service today was on "love," and believe it or not the new book I am reading is on none other than "love." I get it God! I think with personal challenges it is easier to overcome and find the joy in it when you love others. In each day that you arise think of one way to show someone that love does exist amongst this hurried, shallow world, often filled with selfishness ,that joy IS still here.

 Enough sappiness, where is the hardcore material?

3. Quietly do the work.  Ok, we all have that "friend" who has to shout it from the roof top that they are training right and eating right 24/7. Breaking my phone just a day ago made me humbly realize that I have a lot more time on my hands.  We went to church, reorganized my kids' rooms and got the clothes all sorted for school, and worked out twice in one day.  I enjoyed just doing daily things without posting it on Facebook, Instagram, the list goes on. There is a way to inspire and share, but looking up might be a good change.  There is a video on YouTube about that, amazing! A must watch. I will continue to blog my journey and post the link to it, but I won't post  everyday that I am #crushingit #killingit #beastmode #the list is infinite for working out tags (don't mind those that do).

I hold close to my heart by Dr. Seuss

"Why fit in when you were born to stand out?"

End of week 1, start of week 2

Pray, train, eat, sleep
Kima

NPC Figure....a new journey to grow the soul

     "B- Smith- Fit"

      I know January is long time ago, so thank you for coming back.  A lot has been going on since then. My dreams have changed from running, to lifting, to competing.  I am embarking on a 12 week journey to the stage for figure in the NPC this November. This blog will change a bit in perspective over the next few months.  Training for marathons and training for a figure competition are on two different sides of the spectrum.  Yet, one thing these two have in common is dedication.  If you have been following me on Instagram (trurunner), Pinterest (Randyandkima Spaulding) , or Facebook/YouTube (Fitness by Spaulding) you know I believe in dedication.

         In May I ran my fall half marathon time of a pace of 8:20.  That race was held one year after I lost my young cousin to breast cancer.  I trained for that race with all my heart, because that was my celebration of her life.  I have learned the hard way that you only have one chance at life and fear cannot hold you back.  If you want something bad enough you have to get down and pray about it.  My working out and running have always been deeper than just appearance and race times.  Some get it and some don't.  I don't have time to talk about it to convince people of the deeper reasons why. Though, I do have time to show them. After the half marathon in May, I knew I wanted to go back to the NPC.  I held onto running as long as I did after, because I had an awesome running partner.  Running will always be there, but I knew in my heart the time was right to get out of my comfort zone.  Mainly, because I was too comfortable with running and when that happens you feel  your energy being drained.  Going after something new revives you. Lord knows revival is important as a mother!

          Even with my belief of dedication, the support and knowledge of my husband, we felt I needed a coach.  The competition scene is filled with "coaches," but I am old school in some views. That led us to contacting and investing in Brian Smith. Click here to see Brian's incredible website Knowing him from the gym back in Randy's days of competing and looking at his site we knew this was the right fit.  You have to jive with your coach and be able to trust what is individually designed for you.  Trust, another character trait that is huge in my life.

        I hope you will read, watch the videos, and stop by on social media to see how it is going. Please keep in mind as I share this journey with you I hope that you will share back on how you are making your dreams come a reality, too.

Pray, eat, love, train, sleep
Kima

How do I run longer?

 I had all intentions of taking my girlfriend notecards with running intervals to her salon, but my kids have me going all different directions. Good directions, but all different ways depending on activities, school, and this crazy cold weather. Anyhow, today is Martin Luther King Day.  What an incredible day to celebrate for many reasons. Remember that the greatest of all is love...

I found some time to sit and write this out.  I really think about my answers to people's questions about training and all other related topics, because I want to give the best answer that yields results.

Question: How do I move forward with running? I want to run longer.

1- I would go with heart rate training as my method for an endurance cardio session.
60-70%  of your maximum heart rate. So, for me being 33 years old I would train in the range of 143-158. I found this free app called "Hrate- heart rate zone calculator," I saved it to my phone so I know the zones.  I listen to music so beeps on my heart rate monitor don't work.

See how long can you train in your zone for to just get a base.

From there you can gradually increase time.

When you get tired walk in your 50% heart rate zone. Once you have maintained that zone for 2 minutes. With this one I would walk on a high incline. The kick back strengths your glutes which is the major muscle used for running.

Return to your running in your 60- 70% zone until you can't go anymore

Repeat this for 50 minutes once a week.

I can't tell you stay in that zone of 60-70 % for this much time, because each person is different.  If I was going at 4.5 mph I would tell you for 6 weeks alternate between 4.5 and 4.7 mph as my running speed. Just that small change in speed will help you get better at running longer.

That is the most over looked part of training protocols for running.
Put person a,b, and c on a treadmill and say run at 5% incline at 6 mph each person is going to be in a different heart rate zone.  To truly get cardiovascular endurance you need your specific heart rate monitor to see if your heart is getting more fit.

2- RECVOERY...What !?!? Your muscles can't move properly if you are all tight.  Foam rolling will help you run longer, because it will feel better.  Your body, your legs will want to stop because they are sore, tired, or can't move properly. If I had just time for 2 rolls I would pick
1- ITBand.  2- upper back
watch for a video on those two by Fitness by Spaulding on YouTube
3- Core...my favorite side planks.Training the core will allow your body to run longer, because it is stronger for the slight rotational movement that occurs in the upper body. Everyone does normal planks in a push up position, but you need the side plank. Keep at it, these look easy but use a stop watch to gage your improvement.

4- interval train on the step mill. Your heart gets stronger regardless of what kind of cardio it is. I have found that interval training and going higher in percentage of 80% is better on the stepmill, because there is less impact on the body.
Again train in that zone for as long as you can then recover in your 60% zone for 2 minutes
Repeat this for 20 minutes.
Once again this trains the glutes and is useful for running.
For me my zone would be
80% = 170
60 % = 140's

You figure out the speed, because once again put person a,b, and c and the speed will vary for each person.


Lastly, log it.  I write it down I'm old school like that.  I can see what I did and see if I'm making improvements. Plus it keeps me from slacking with speeds.

Always remember to listen to your body, celebrate your accomplishments, and pass it along to someone else.

Pray, train, eat, sleep
Kima

Which flavor of Shakeology???

        I get asked  a lot about the flavors of Shakeology. So, I took the time to compare the 3 non- vegan formulas.  I have used the Greenberry, chocolate, and the newer vanilla.  I can’t say that any one of the flavors tastes bad.  I think you have to go off of what are you looking to do with it.  If you are pressed for time the point is we like chocolate, but if you are curious keep reading.  I hope that you are curios. 

The chocolate is the most substantial calorie wise, because it has 160 calories, but the extra calories comes from the 3 extra grams of fiber.  If you been following the “newer” craze in nutrition for the Fiber35.  Take it easy when increasing your fiber to be nice to your system.  Please let me note though that if you were into the body building phase in the late 1990’s fiber was already “in,” because it kept you fuller longer.  Now, though the media promotes it more as a “detox.”  Either way getting the fiber in your nutrition is good for your health, but maybe that doesn’t sell as well as “You will look good and lose weight.”  Due to my hubby needing a lot more calories than me, we routinely stick with the chocolate. It is actually a small meal replacement for him when he mixes it with almond milk and PB2.  As for me I like my 12 ounces of water and and a few ice cubes.  I’ll make it for myself with almond milk (the 30 calorie flavor) when we are going to be at wrestling meets for along period of time or if I have done a 10 plus mile run. Finally, it has 6 grams of sugar, not 7. I know call me OCD, but I feel very successful with my nutrition in a day when My Fitnesspal shows a left over number in the sugar counts. I know the label states it is (non- GMO fructose) so it isn’t just white table sugar.  Still though, one less gram of sugar can add up over the week to 7 less grams that I would take in. My very good friend and chiropractor is a stickler on sugars, even if it comes from fruit. My joints have felt much better since I have watched the sugars I take it.  Those little sugar grams are sneaky. I love sweet potatoes, but only adding cinnamon means I take in 5 grams of sugars for 20 grams of carbs, which is a 100 gram serving of cooked steamed sweet potatoes. Yes, I use a food scale because a serving of carbs can be very misleading.  As you continue to read we use Shakeology, but it is added into a well balanced way of eating. Don’t you just love those people who are all like “I use this and this was my transformation!!”  That is why people experience the “rebound” effect or the “yo, yo,” effect of ineffective weight loss.  Which is a totally different topic for another blog. Our goal is to feel good, so that we can perform to our best. I hope that you share that same goal. 

As for the other 2 flavors, I like to switch it up in the spring and summer.  If you have ever read anything about eating for the seasons it is good to change things up eating wise.  Somehow, the greenberry and vanilla seem more refreshing and you can add in fruit to make it more like a smoothie.  I don’t mind upping my fruits when I am logging 40 plus miles in a week.  That way I replenish with good nutrients to keep inflammation down. It also keeps me away from the peanut butter.  All three flavors do contain the 4 super blends which each have their purpose.  What got me with Shakeology is  the propriety super green/ phytonutrient blend.  Have you ever taken down just a greens blend?? Well, let me tell you it is probably the worst tasting thing, but I took it for a year just straight before I found Shakeology.  The reason why was because my close friend lent me the book called, “Alkaline or Die.”  It is written by a doctor and once again it came out before the craze hit the market and changed it to a weight- loss diet. The greens help keep your pH level where it needs to be.  Yes, you can test your pH. I will let you figure out how.  Side note is the natural stores sell the strips, but you can get for those cheaper at the science store.  I read that book 2 summers ago and it totally changed the way I viewed eating for health, not looks.  If you don’t like chocolate as much I would opt for either the vanilla or the green berry. 

As you read through my bog, follow me on our FaceBook page (Fitness by Spaulding), youtube (Fitnessbyspaulding), or Instagram (Trurunner) you will see the common theme.  We train and eat for performance and our well- being.  There is a much deeper level of meaning behind our intensity and consistency.  This gets lost now a days with the selfie’s, the transformations, and how women are deemed to be “fit.” A truly fit and strong woman has respect for her body, a sense of privacy, and a sense of class. As you set out on your journey for 2014 make it for the right reasons and everything falls into place.  

Pray, train, eat, sleep

Kima 

Gluten- free individual apple pies

      As I am preparing my individual apple pies in the kitchen, my hubby walks in and asks, “Are you sure these are going to turn out?”  I answer very confidently with “Yes, I saw it on Facebook.”  He looks very reassured at this point.  In my head I am pondering I do not have a recipe I just the the picture so if it is a bust, at least I attempted.  Isn’t that true about so many aspects of life??  

So, here is what I did: 

1 tub of Gluten Free Pie and Pastry Dough from Pillsbury (My mom gave me this tub, she totally gets how I am about my food) 

2 Honeycrisp apples, washed and sliced with my Pampered Chef Apple Slicer 

1 tablespoon of Earth Balance Butter 

1 tablespoon cinnamon (I love cinnamon, it has super natural powers of fat burning I believe) 

1 1/2 teaspoon sugar (you could substitute with stevia, but I wanted my children to eat these) 

1st: Roll out the dough, which my review is incredible because it was not to crumbly and such a time saver than making it from scratch for gluten -free. 

2nd: After you slice the apples, roll one apple slice in a piece of dough.  Just enough to totally cover it. If you can still see the apple add a tad more.  Don’t you like how specific I am...ok maybe the dough was about a 1/2 inch thick around the apple.  Like a pie crust thickness. 

Place these on parchment paper as the oven is pre- heating to the 425 degrees, double check the container for the oven temperature. 

3rd: Melt the butter in the microwave in increments of 10 seconds, until melted. 

Add in the cinnamon and sugar and mix. 

4th: Cover each apple pie with the mixture, I used about a 1 teaspoon on each one. 

5th: Place in oven for 10 minutes, then check the softens of the apples.  If the apples aren’t soft yet add increments of 2 minutes, as not to burn the crust.  Cooking with gluten- free recipes the time can be very unpredictable. 

Let these cool off and enjoy a nice healthier version of an apple pie. 

My children ate them with a small serving of ice cream, all in moderation.  

My hubby was glad I didn’t set off the fire alarm. 

Pie crust link

Pray, train, eat, sleep 

Kima 

Lower Body Interval Cycle # 1

Record weights and speed if you want to really want to see results. 

 Look for video with the this interval coming to our YouTube Station “Fitness by Spaulding.”

 Link will be posted on our Facebook Page “Fitness by Spaulding”

Equipment needed: Stop Watch, Weight Bench, a BOSU Ball, light pair of dumbbells, an exercise ball, and some fast club thumbin’ beats.

Warm Up: Take a good 5 minutes and warm up. Suggested spin bike or walk at a high in- cline.

Work Out:  Perform each exercise for 1 minute, then rest 30 seconds. Repeat all the way through for a total of 3 cycles. Rest 1:30 seconds before repeating.

Cardio Session:  End with a 30 minute run, which incorporates 1 tabata cycle at your own pace mid way through.

 Recovery: Foam Roll or stretch with a rope

 App Suggestion for this workout: SimplyTabata (FREE)

Lower Body Interval Workout (once a week for 4 weeks)

 1. Alternating Stand Ups 

 2. Dumbbell Row, Row, Push Up 

 3. Squat Jumps on a weight bench 

 4. Figure 4 push up to side plank (30 seconds each side) 

 5. Glute kickbacks (30 sec. each leg) 

 6. Exercise Ball Hamstring Curl 

 7. Front kick and lunge (30 seconds each leg) 

 8. BOSU squat jumps 

Rest 30 seconds in between each exercise 

Perform each one for 1 minute. 

Rest a total of 1:30 at the end of #8

Repeat all the way through for a total of 3 cycles 

Video of exercises

How to get better...READ

I'm not joking when I say it is my therapy. There is something about listening to the beats and sweating that just relieves the stress for that hour of the day. It also puts me in the right spot to deal with all the "stuff," in the day. If you have been following my pictures on Instagram "Trurunner," you have seen my books that I have been reading. I am doing interval training for cardio and that lower intensity time, I pick up the book and read. Even if it is for just 2 minutes, it adds up at the end of the 40-45 minute session. I'm not just reading but trying hard to make the changes in my life. Real changes take place from the inside out. Food tip of the week: Just because it says "gluten-free," doesn't mean it is the better choice. Choose your whole foods like meats, veggies, and fruits first and eat less from the box. You will feel great and your energy will increase. Pray, train, eat, sleep Kima

Excuses, NO! Just change your perspective.

You can walk into the same place and do the same thing day in and day out. Or you could look at it at a totally different perspective. I choose the second, but it puts you out of your comfort zone. Working out is symbolic of my life. Yes, everyone wants to look good, but that doesn't mean you automatically will feel good on the inside. Shocking I know! Inventing anything new in exercise is a challenge. Lots of people have the same thoughts just a different way of expressing them. Someone told me about this awesome new class out in Chicago. I could have made every excuse, but I researched it and I am doing it at my local gym by myself. Feeling the results and adding in what I personally need. You will probably read this and add your own twist. That's the incredible thing about social media. Use it for the betterment of society. Warm up spin bike 10 minutes. Hamstrings laying and sitting curl. Intervals Abs with weight till I can't go anymore. Dumbbell stiff legged deadlifts light weight 20 reps 5 k race pace for 1 mile. Repeat intervals 3 times Tip:You have to change body composition through BOTH lifting and nutrition. Not just one, that's the everyday challenge. Results: I am at my racing weight, running half of what I do. This is the first for me in all the years I've run. Pray, train, eat, sleep Kima P.S. I pray, but if you don't do something for the soul that you believe helps others.

Instagram, Facebook, YouTube, Blog...train!?!?

On Instagram "Trurunner," On YouTube "Fitnessbyspaulding," On Facebook "Fitness By Spaulding" Limiting time on technology and being more productive. That is always the obstacle. With my crazy schedule my blog is probably my most inconsistent mode of social media. One blog entry per three weeks is a good goal to have for myself. I am actually writing this as I ride our spin bike in my target heart rate zone. Yes, multitasking is the art of us mothers, wives, and career women. One topic for today...INTERVAL TRAINING. We hear about it all the time, but how? 1)Tabata 2)GymBoss 3)Heart Rate Monitor 4)Rate of Percieved Exertion 5)How much you sweat. Just kidding on the last one, but I will say though you will get your sweat on if you do interval training right. My intervals for October have been on 1) the treadmill 2) the step mill I use my spin bike for a much more concentrated cardio in the 140's for heart rate for my 60 minutes of cardio. I also read or blog while I do this. Train the mind, like your body. On the treadmill the options are endless. Especially if you know your race paces for certain distances. 1) 5k race pace 2 min, walk backwards for 1 minute repeat for 3O minutes. 10 repeats of this. 2) half marathon pace for 4 minutes, walk at 15% inline at a 3.0 speed for 2 minutes for 60 minutes (longer because this is my race pace for 13.10 miles) 10 repeats of this. On the stepmill Alternate between stepping, lunging, and walking sideways. Step fast to reach my 160's-1minute Step lunge to stay in the 140's-2 minutes Sideways step to stay in the 120's-2 minutes Repeat for 30 minutes, 6 cycles Everyone's heart rate and speed differ, so you have to find the speed that allows you to create that pattern with your heart rate. If you don't have one get in tune with your body and you can feel your pulse to get your beats per minute. Or go 1) I feel warm for 120's (a long conversation) 2) I am starting to sweat 140's (a paragraph) 3) I feel like I am sweating buckets at 160's (too busy listening to my beats and I don't want to talk) That was a little humor, but seriously get in tune with your body and you will reap the benefits of interval training. My major changes for October 1) interval training 3 times a week 2) power cleans once a week 3) juicing 3 times a week (kale, celery, and cucumber 8 ounces) This week I'm tweaking my eating for the next month. Keep checking back to see what's up. My goal for the next 4 weeks, lean out my abs and get strong. Pray, eat, love, train, sleep Kima

90 day Challenge before 2014-October 1st,2013

            I look back and go "Crap it's been 10 years. What in the world!?!?" I, well my hubby and I had a lot of "things," we wanted to do. Like..having a strong marriage, me going to grad school, him getting his second grad degree, adopting our two little ones, and getting established in our careers. Well, with God's strength and some bumps along the road all achieved. That didn't leave much time for anything else. I did get into running and completed 3 marathons with lots of half's along the way. But something is left unresolved within me.

             I love lifting and I think it's flippin awesome to see a girl with muscle. I've been like that since I was 14. I remember getting under the bar for a bench press and loving that more than cheerleading. From senior year on I didn't look back I lived in the gyms in Rockford. Yep, 5 total! The Y was my first gym membership. We all start somewhere. There are a few in the "circuit" who are still in it that I follow. The woman who inspired me in my young 20's living it out in Arizona. I remember scanning her card at Bally's saying to myself I hope I get to be like that one day. I see the guy who is out in Florida who I used to swipe his card, too. Randy and I would chat with him as we'd pick up our very large supplement order in the local nutrition store. Both out of the same hometown as me. Both out of the now closed down Bally Total Fitness. The gym where I worked throughout my college days.

           Then a few years back I get a Facebook message about seeing a young girl who wants to meet me because she is competing in figure for her first time. I was ok, being away from the sport, since 2004. But seeing her go through her journey I realized that I missed it. So, to the guy who asked me to meet her, thanks. I might have been sitting there one day in my rocker wondering "what if..." NOT anymore. I must say though more rewarding out of that time was that I found a friend who inspires me to stay young and to lift heavy.

          Most recently the woman who I saw on stage that made me want to compete in my first fitness competition at the age of 20 came back to the circuit this past May. She lit up the stage and knew her training. Back then she took time to talk with me on the phone and told me how many weeks to "diet." Thanks to Facebook I can still follow her and 10 years later when I came to watch her, she once again lit the stage up. She is a true inspiration.

             I've contemplated... I've counted the weeks out numerous times, followed the pics, the status updates, and went to 3 shows to see what it's like nowadays. The sound of rice cakes cracking, the smell of the protan, and the shows are still there. The only difference is I was a spectator not a competitor. If you know me I am very competitive and my biggest competition is myself.

           I will hold onto some of the old school traits..I'm not saying exactly what my challenge is. I won't be posting tons of selfies, if any selfies, and I will mainly train in a hoodie. I'm a God loving woman, a wife, a mother, and a teacher so social media is a bit different for me. But I'll "like" your selfies! You go click away for those of us who need a little more disclosure. I will blog, because who knows who might read this and think to themselves...when you are on that rocker will you be asking "what if?" I preach go out live your dreams without fear. This is one of those moments where I am practicing it, because talk is cheap. Our rockers will be here before we know it...get out there and do whatever it is you want to do! It doesn't have to be fitness related, it can be anything that you desire it to be.

 Pray, eat, love, train, sleep
 Kima

Because I care...

I am taking the time to share some questions I received this past week.  I am going to respond to these based on my truth. The way I choose to live is based on books and by advice given from people who I respect.  I take what I think I can do and it is a trial and error from there.  As you read my answers to these questions ask yourself the following questions:

1. Do you whole heartily believe in the step?
2. Can you happily be committed to your choices no matter? 

How you "stay" fit with your family? 

1: I train first thing in the morning.  I have for the past 7 years and that way nothing gets in my way. You will learn to like the mornings, because missing a training session feels worse. Yes, it hurts to get up and train after being woken up numerous times by little ones.  But it feels worse to miss a workout. Also, that is why there is coffee.

2. Stay active with your family throughout the day.  To be active does not mean you have to sweat. A bike ride, a walk, a game of tennis, throwing and catching, hula hooping, the list is only constricted by your imagination. Just DON'T sit, unless you are have a hobby like reading or knitting. 

3. Be each other's support system. My hubby encourages me and allows me time to do what I need to be balanced. On the flip side, I give him his time. Communication and a calendar really helps to make this part effective.

Do you still eat within a calorie bubble?

1. I like "Myfitness Pal," and I use a food scale for all meals. I change my allowance based on my training.  The more I run, the more eat. I feel restricting too much leaves you feeling miserable and depleted.  This will not last long and you will find yourself binging. 

2. I keep a written table for what my meals are.  I use grams of protein, fat, and carbs but allow myself to have variation for what the source is.  For example, I know that dinner consists of 30grams protein and 15 grams carbs. What food I eat varies. 

I keep this posted on my fridge so I see it all the time.  

3. Remember the more muscle you have the less "restricted," you have to be. This will be discussed more in a future blog.

You can see what I mean with this part by looking at my February post called "No Matter What,' for more detail about my written table. 

How often do you allow bad foods? Or do you try to eat everything healthy or healthy alternative?  

Peanut butter, oh peanut butter how I love thee. Yes, I like peanut butter. I like chocolate, I love chocolate. So... I eat PB2 chocolate because it is low in calories and gluten free. Peanut butter on days where I run 8 plus miles, I really don't care how much peanut butter I eat. I do not eat out and I can't eat "bad," foods. My body will reject the foods and it breaks down my immune system. NO ONE is PERFECT 110% of the time. The girls you see with six packs have an off season.  That is why they have a "Pre- contest diet." I allow myself to enjoy the "splurges," because causing yourself stress is just as un-healthy as eating "un- healthy." I make sure to lift heavy the next day and use that food for fuel, not as a self pitty party that I "over ate." My cheats are PB2, peanut butter, and occasionally popcorn that I make at home in our popcorn maker. I will share this recipe  later this week. You will have less temptations to eat if:

1. You stay on an eating schedule. 

2. Eat good carbs. 

3. Eat healthy fats. 

4. Have a meal replacement shake or protein shake, especially if you workout. 

When you are on your way, making gains, seeing changes, and getting stronger you are more motivated to resist temptations.  Social get togethers can be hard, so 

1. Eat before you leave. 
2. Offer to bring a dish (some thing you can eat).
3. Look for whole foods, fruits make excellent desserts.

I am not perfect and I do not know everything...I am never satisfied and I always want to do better. Once, you get that drive inside of you, that hunger, nothing will stop you. You have to live it 24/7 and  love living it 24/7! 

I titled this one "Because I care," for a few reasons.  I care if my friends are unhappy, I care if my friends aren't meeting their goals, and I care when they ask me a question.  I am not just going to shoot out some quick fake answer, I am really going to put behind it a true answer that I believe in.  My way is not the only "right," way.  I am not going to stress if you choose to do something else...if it works for you do it, if not than change to something that will.  Just keep working at it! 

Sleep, pray, eat, train,

Kima 

My Journey back to Running with Newton Running Shoes

        2010,      2011,    2012,    2013 

Trail (Terra Momentum), Lady Isaac, Distance U, Lady Isaac

Lady Isaac 2011 next to Distance U 2012

Trail 2010 next to Lady Isaac 2011

Distance U 2012 next to Lady Isaac 2013

Lady Isaac after 60 miles 

I have been off enjoying every bit of this sunshine and so when I get asked a question, I do plan on answering...it just might take me awhile.  Brief background on where this post is coming from.  Back in 2010 I came back from a serious running injury during a marathon.  With routine visits with a chiropractor and the help of my favorite running store (The Runner's Soul), I am back with full speed ahead.  Please note that I put as much into recovery as I do with my running.  There may be times when I fall short on time, hey no one is perfect.  I by no means am a running coach on natural running. I am a full time mother and a teacher.  I love fitness and I am consistently reading, applying, and finding people along the way who are positive people to have in my life. I don't get hooked on titles, labels, or any hype.  I go for the people who quietly possess the drive that it takes to remain focused and they have truly come to the realization that this IS A lifestyle.

My feet, oh my poor feet...well get over it. It could be a lot worse, so I have made the best out of it and I have the shoe that works for me.  When I pass other Newton runners on the path we always smile, that undefined smile of..."Yes, I am rockin' this run and these Newton Running Shoes are AWESOME!"

Below are my response to some questions that I was asked via email.
1) Have you ever experienced cracking of the plate or any other portion of the outersole or midsole? 
From the pictures above, no.  I have had my trail shoes since 2010 and these made it through marathon training and past.  I still go back to these for runs under 6 miles.  My Distance- U's I was a bit tougher on, so you can see that at that time I was heeling it quite a bit. So, I wore out the left heel.  That is my "odd" foot, so that stands to reason.

2) Have you ever had a pebble or any other debris get lodged in the cracks or crevices? If so, is it difficult to remove? 
The trail shoe is the best for surfaces just like they say, the trail.  I would not recommend the Distance U for the trails.  I have not had any issues with rocks getting stuck.  If it is a slight mist out, I do run a tad slower to avoid any slipping.  The Lady Issac from 2011 I wore last in the rain, so a little dried mud in there.

3) If one has been using natural running techniques routinely, is it still expected that switching to Newtons will require a gradual adjustment period? I don't know what the drop is on my existing shoes, but I bet it's large compared to Newtons to minimalist shoes.  That alone may be the reason to ease into the new pair. 
I came into wearing Newtons to help my mid-foot strike.  I was obviously an over - strider and did not land as much mid- foot.  I was at a good pace pre-Newton Running Shoes, so I didn't think much of it.  I ran my first marathon in 3:48 and  I did all my training by myself, even the 20 miler. I can run a 5K with a 7:03 pace... So.... yes, one can run any way but injury will probably set in and especially with less knowledge at that time about recovery, running form, and Newton Running Shoes.  I just loved running.  I was quite a rookie and still am.  With that in mind, I have attended Newton's running clinics, watched their videos, have seen a running coach, and read Chi- Running and Brain Training, all to help with the "natural running techniques."  I even ran with a metronome to try to get to 180 bpm. My left foot is odd, so I don't know if I all ever truly be able to mid- foot strike.  Wearing the Newton Running Shoe has helped make it much more comfortable to land as much mid- foot as possible.  I came back to do one more marathon in 2011 and I finished it without any injuries and a respectful time, with my Newton Running Shoes. I recommend following Newton's videos on YouTube if you really want to embrace natural running form. Type in "Newton Running," in the search on YouTube.  I believe some people are just built to have it be natural, others like myself really need to find the balance of what works from the program to their body type.

You can actually ask your running store what the drop is on you shoe, since it has become much more "in" to know the heel drop.  I simple think of it as I wouldn't want to run in high heels, but going zero is really extreme, so one ought to be a soft lander for sure!  I think I got that concept from a former Ironman competitor, the high heel analogy.

Yes, I say proceed with patience.  It is easier to increase than to have to decrease due to an injury.

Listen to your body, you will know when it likes it or is rejecting it.

For now I am enjoying my workouts, my recovery, nutrition, and my Newton Running Shoes.

Hope this helps, feel free to add.  I by no means am the know all, be all :) :)

Visit the Newton Running Shoe Website


Happy Running!!
Kima

"Little Things Make BIG Differences."

"Little Things Make BIG Differences."

This quote is on the back of our little guy's wrestling shirt.  It was reinforced throughout these past 2 weeks at his camp.  It got me thinking and sometimes that is good and sometimes not so good.  In this case it was good.

I find it as a mother that it can be very stressful or a stress relief to watch your child participate in a sport.  Without pressuring our little guy it was a stress relief to see him having fun at a well run camp with coaches who obviously have a passion for coaching.  They didn't have to say it, they just showed it each day in a hot humid wrestling room this summer.  That is when it hit me. Social media is a great platform, which allows me to blog and follow whoever I want on a global sense, that is not where change happens, it is not where differences are made.  Differences are made in the hot wrestling  rooms, the wet football fields, the non air conditioned weight rooms, the buggy hills, the early dark runs with a friend, and the home where love is by family and friends. I watched our little guy sweat it out and just enjoy working hard for a little seven year old. Who knows where the path will take him, but I am learning to cherish each step of the way.

How it made me think of my training and nutrition.  It isn't all the BIG things I do, it is those little things   that make the BIG differences in my journey.

* Having a cooler in each size, so if I am packing for a small outing or one for the whole family
* Having just 10 minutes a day to read or listen to a spiritual book or passage
* Increasing my milage for running just .25 for 4 days which makes an extra mile in a week
* Small spurts of 10 -15 minutes of activity through out the day
* Changing just one carb snack for one protein snack
* Foam rolling for a few minutes here and there
* Writing a list of 2 things I want to get done in a day

Little things, BIG Differences!  What are your little things that make a BIG difference??
Happy Running,
Kima

In Memory...

Eeek, was it really February since I last wrote?  Yes and for many valid reasons: 

1- My time went into being the co- race director for my son’s school district’s 5K race.  This was my first year in this role and it took A LOT of my time.  Well worth it since ALL the profit went right back to all 8 schools.  It got me active in our community and I made some new friendships along the way.  So, next year come February you will probably see the same kind of hiatus.  

2- It takes quite some time juggling work, homework, and life.  Though I thought about the blog I just didn’t get around to it after the race in the end of April. I am sure you can relate. 

3- Then life really hits you when you lose someone close, so young.   At the end of May our family said goodbye to my cousin, because of breast cancer. An amazing woman with a loving husband and two young children.  When I get back to racing, I will do something to support breast cancer. It just makes you stop and think about what really is important in life. I am going somewhere happy with this, though at times I do just cry.  Sometimes I cry for the myself and sometimes I cry because I think of others and what they must be going through.  So...I write about being strong, being healthy, and seizing life.  I think I can only write about this because I see  others in my life who show me how to be it. This entry is dedicated to my cousin and her family who have shown me what all that means. 

The day after we let go of her I just ran and ran.  I ran crying, people might have thought I had an issue, but I really didn’t care.  If it weren’t for my running those weeks I would probably would have been a mess.  It was my time to reflect, pray, and just remember. I turn to working out as my outlet and I did the same thing the day of the funeral.  I went to the hill and my husband and I just went all out.  I can’t tell you why I did that, but it just felt like the thing for me to do. I loved listening to her stories about the races and walks she would do, after she was diagnosed.  I admired her endurance.  I loved her photos of those in her movie, that was created with so much love by her sister. I will keep running and not get weary.  

 I am sharing this so that if you come to those times where life just doesn’t seem to be what you want it to be, there are other outlets for you.  Maybe it isn’t running, but if you listen you will discover what it is. That outlet will leave you with a sense of peace and calmness, when you are done.  When it fades you go back at it again to seek that same peace and calmness. Be still and it will come to you... 

Where I am going with this blog for until August.  I will continue to add my tasty recipes, what workout craze I am into, and stories about my workout  adventures with my family and friends. I enjoy writing and I am thankful that blogger allows me to pursue it. 

I just ask along the way if you do anything to support breast cancer, please share on this blog or our facebook page “Fitness By Spaulding.”  

Happy Summer, 

Kima 

Cancer and Exercise

               I blog because I want to share all aspects of the deeper meaning of what exercise can bring to one's life.  The media and all the bling bling make exercise so superficial.  Sure we all want to look good, but developing a deeper connection with exercise will make it become a part of who you are, not what you desire to become.  One day after school and feeling quite defeated over why I do the things I do, I received a comment from Melanie.  It surprised me because humbly I say with all my views, I do not get a lot of comments.  So, I contacted Melanie right away to see what she was up to. It blew me away...research in cancer.  This hits so close to home for me because of my family. There are so many reasons on why to exercise and Melanie was there being an advocate for it.  People come into your life for a reason and this is one of those times, I feel it destined to share what she wrote.  Please read this and share it if you know of someone with cancer or prone to it.  The links Melanie provided are very insightful. Remember there are so many more reasons to exercise than just to look "good."

Her is what Melanie had to share: 

Cancer and its treatment can be devastating to the body. Excessive fatigue, nausea, depression and other negative effects have been well documented by doctors and researchers. In the past, doctors would have prescribed more medications to counteract these effects. Unfortunately, more medications meant an increased chance of the patient having a reaction to the amount of chemicals or falling victim to adverse medication interaction. Today, doctors have recommended exercise as a means to counter the effects of cancer and its treatment therapies. 

Exercise increases the metabolism and heart rate, and it also helps to boost the patient’s immune system. A healthy immune system is better at fighting disease than a compromised one. A patient with a weakened immune system due to cancer treatment regimens is more susceptible to infection. Therefore, any steps a patient can take to strengthen their immune defenses would prove beneficial. Furthermore, exercise increases circulation, which in turn transports more nutrients and oxygen throughout the body, allowing the immune system to be more efficient.

Depression is a common complaint among cancer patients. Exercise increases the serotonin in the brain. Serotonin is a hormone that helps to elevate a person’s mood. Cancer patients who exercise regularly are happier and have fewer episodes of depression. It can also help the patient to have a better outlook on life and their fight with cancer. This outlook also boosts the immune system and can help the patient’s body to augment the chemotherapy medications.

Since exercise helps to build muscle and increase the patient’s energy, he or she is more willing to get out of the house and enjoy a higher quality of life. Patient’s in remission who continue to exercise have reported increased or restoration of function of the area in which the cancer was diagnosed.

Pain management is often a hit-and-miss effort with medications, and often with cancer patients it is difficult to find effective ways to manage their pain and fatigue. The long list of benefits from exercise can help supplement painkillers for many cancer patients. Exercise releases endorphins, the body’s own natural pain-killing hormones. As stated before, it also brings increased oxygen to the areas with increased blood flow. Together, the two act as a helpful pain management tool to supplement medications.

A physician or physical therapist familiar with cancer patients should design an exercise program beneficial for each individual patient. No matter if the patient is battling breast cancer or mesothelioma, there are sure to be different levels of exercise that would prove beneficial for the patient. The patient could be encouraged to exercise three or more times a week, or simply go for a short walk each day. By increasing strength and repetition goals, the patient’s outlook, quality of life, pain management and health will benefit.

Click to read more from Melanie